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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

▪ ~7-12 reps of each: KB Turkish Get up, KB windmill

▪ 2-3 rounds add weight as needed.

Prep

Warm-up (No Measure)

3 rounds of 7-12 reps of each:

• Superman to hollow rock, scap pull-up (hang and shrug), kip swing, knees to elbow or attempts

• Between each round athletes should start building up there KB goblet squat and swing loading

Metcon

Metcon (Time)

7 Rounds:

10 KettleBell Swings (53/35#)

10 Goblet Squats (53/35#)

10 Knees-2-Elbows

L2: 44/26#, Knees-2-Chest

L1: 35/18#, Knee Raises

After Bash!

Metcon (Time)

For Completion:

200m Walking Lunge

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